Bench Dips vs Chair Dips
Which one fits your Triceps workout plan?
Contents
Planfit users log Bench Dips more often — 4,149 sessions vs 1,122. Compare Triceps form, muscles worked, and when to use each.
Compare the benefits of Bench Dips and Chair Dips and pick the one that fits your Triceps workout.
Bench Dips vs Chair Dips: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Dips more often — 4,149 sessions compared to 1,122 for Chair Dips.
What most people do isn't always what fits you. Bench Dips and Chair Dips differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Bench Dips and Chair Dips Differ
| What differs | Bench Dips | Chair Dips |
|---|---|---|
| Muscles worked | chest, triceps, and back | chest, triceps, and front delts |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,149 sessions | 1,122 sessions |
How to Do Bench Dips
Bench Dips Muscles Worked: Triceps
Form
- 1. Please lower until your elbows are at a right angle.
- 2. Push with your arms and slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to raise your trapezius muscles.
For a full Bench Dips guide with alternatives and benefits, see the Bench Dips exercise guide.
How to Do Chair Dips
Chair Dips Muscles Worked: Triceps
Form
- 1. Sit on the chair with your hands next to your hips.
- 2. Push your body up from the chair while extending your arms.
- 3. Slowly bend your arms and lower yourself down.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overextend your arms.
For a full Chair Dips guide with alternatives and benefits, see the Chair Dips exercise guide.
Frequently Asked Questions
Which is better for Triceps, Bench Dips or Chair Dips?
Planfit users log Bench Dips more often — 4,149 sessions against 1,122 for Chair Dips. Both train Triceps, so pick the one that matches the equipment you have and the muscles you want to load.
Do Bench Dips and Chair Dips work the same muscles?
Not quite. Bench Dips loads chest, triceps, and back, and Chair Dips loads chest, triceps, and front delts.
What equipment do Bench Dips and Chair Dips need?
Bench Dips needs bodyweight only, and Chair Dips needs bodyweight only.
Which is easier to start with?
Chair Dips is the easier place to start. Move to Bench Dips once your form holds up.
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